Three Ways to Reduce Your Sugar Consumption | HuffPost

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Sugar is the new sodium, reviled for its evilness. It is contributing to the rise of everything from diabetes to Fatty Liver Disease, according to The Canadian Liver Foundation. It is virtually impossible to tease out what is added sugar and what is naturally occurring just by reading the label.

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Food Communications Consultant, Rosehurst Stratford Innkeeper, Nutritionist

Food Communications Consultant, Rosehurst Stratford Innkeeper, Nutritionist

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Sugar is the new sodium, reviled for its evilness. It is contributing to the rise of everything from diabetes to Fatty Liver Disease, according to The Canadian Liver Foundation. The World Health Organization suggests that you reduce not only "added sugar" but also "naturally occurring sugar" to a maximum of six teaspoons per day (and it is hidden everywhere). There are even apps to help you decipher some of the obfuscating facts on food labels.

It is virtually impossible to tease out what is added sugar and what is naturally occurring just by reading the label. Sugars are grouped but some could come from fruit, dairy or other ingredients. Ideally, you want to read the ingredient list and look for words that end in "ose" which will be different sources of sugar. The list has to be ordered by the primary ingredients first, by weight. Some products will break up the sugars so that they don't look like they are the primary ingredients. If you see more than one "ose", dig deeper.

Sugars from natural sources are better nutritionally because they can be less processed and contain more trace minerals but they are still calorie dense ingredients.

The bottom line is that no matter what the source of sugar, what really matters is the good nutrients that comes with it. A spoonful of sugar helps the medicine go down so make sure there is real food medicine in your choices.

The top three sources of sugar in the Canadian diet are: breads, beverages and snack foods. Here are my top picks in each category:

Bread: Dempster's Healthy Way, No fat, No sugar. It is a tasty whole grain, high fibre, high protein, under 100 calorie slice.

Beverage: Flavoured Sparkling Water like Nestle's Pure Life. Most of us don't drink enough water because it is boring. Many varieties of naturally flavoured sparkling water will deliver a bright refreshing taste and the hydration your body needs more of without any sugar or artificial sweetener.

Snack Foods: Qi'a Bars are the newest granola type bar to hit the shelves. Not only among the lowest in sugar but also high in superfood ingredients like hemp and chia. They are a delicious energy sustaining touch of sweetness with only six to nine grams of both sugars.

You can't be all good all the time but you do want to choose best in class especially when it comes to sugar content.

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High Protein And Low Sugar Breakfast

Mini Frittatas(01 of13)

MAKE IT: Take scrambled eggs, add sautéed veggies and bake in a muffin tin the night beforeWHY THIS EXPERT LOVES IT: Each frittata racks up 7 grams of protein, says Oshawa-Ont.-based registered dietitian Nicole Osinga. Have three of these and you’re good to go for the rest of the day. (credit:jamailac/Flickr)

Overnight Oats(02 of13)

MAKE IT: Osinga recommends using Greek yogurt, milk, oats, chia seeds and berries."The oats and chia seeds will absorb the moisture from the milk and yogurt and form a delicious, satisfying pudding texture in the morning." WHY THIS EXPERT LOVES IT: This breakfast offers you a whopping 25 grams of protein and 15 grams of fibre. The chia seeds provide healthy omega 3 fatty acids, Osinga says. (credit:thebittenword.com/Flickr)

Smoothie Power Bowl(03 of13)

MAKE IT: Blend fruit and yogurt together and top it with 2 Tbsp of hemp seeds and 2 Tbsp of almonds. Hemp seeds are a nutritional powerhouse, Osinga says.WHY THIS EXPERT LOVES IT: "Just 2 Tbsp of hemp seeds racks up 8 grams of protein." And with a recipe like this, you can get as creative as you want. Check out Pinterest for a long list of beautiful bowls like this one. (credit:Found on thesimpleveganista.blogspot.com)

Protein Pancakes(04 of13)

MAKE IT: Use 1/2 cup cottage cheese, 1/2 cup oats, four eggs whites and 1 tsp of vanilla in a blender.WHY THIS EXPERT LOVES IT: Not only are these packed with protein, but Osinga says you can freeze cooked ones for a quick breakfast option the next day. (credit:I Believe I Can Fry/Flickr)

Protein Muffins(05 of13)

MAKE IT: Blend a banana, 3/4 cup of egg whites, 1/2 cup Greek yogurt, 1/4 cup apple sauce, two scoops of skim milk powder, 1 tsp baking powder, 1 tsp baking soda, then bake.WHY THIS EXPERT LOVES IT: Mini, protein-packed and perfect for the go. We also suggest baking them on the weekend and bringing some in for your office. (credit:Jason Prini/Flickr)

. Creamy Green Smoothie(06 of13)

MAKE IT: Greek yogurt, milk, avocado, spinach, banana and pineapple.WHY THIS EXPERT LOVES IT: The best thing about this breakfast? It will be ready in five minutes. (credit:ilovemypit/Flickr)

Creamy Berry Quinoa Parfait(07 of13)

MAKE IT: Combine 1/3 cup cooked quinoa, 3/4 cup plain low-fat Greek yogurt, 1/4 tsp pure vanilla extract and 1/8 tsp of cinnamon. Next, use 1/4 cup blueberries and nine walnuts to create layers of yogurt and quinoa. WHY THIS EXPERT LOVES IT: Who doesn't like fresh berries in the morning? This breakfast parfait has 25 grams of protein. (credit:@notnixon/Flickr)

Omelette With A Punch(08 of13)

MAKE IT: Your basic whole egg omelette with the addition of sauteed sweet potatoes and spinach. Top your omelette on toast. This dish will have 20 grams of protein and 20 grams of fat.WHY THIS EXPERT LOVES IT: "Yes, use the whole egg and not just the egg whites – many of the fat soluble nutrients are found in the yolk such as vitamin A, D, E and K," Osinga says. (credit:KatieTT/Flickr)

Scrambled Tofu(09 of13)

MAKE IT: Scramble firm and pressed tofu with spices (turmeric, cumin, chili powder and garlic), and add veggies like red onion, red pepper and kale. WHY THIS EXPERT LOVES IT: Not only is it packed with protein, but tofu scamble is also a great option for vegans and vegetarians who don't eat eggs. (credit:penguincakes/Flickr)

Tempeh Bacon BLT(10 of13)

MAKE IT: "Tempeh is a product made from cooked and fermented soy beans, which have been formed into a firm patty. On its own, it has a slightly nutty flavour. It’s higher in protein than tofu, with 22 grams for a 4 oz. serving," Osinga says. Add some fresh lettuce, tomatoes and enjoy your BLT on toast.WHY THIS EXPERT LOVES IT: You can make a few servings ahead of time for an easy breakfast in the morning. (credit:nyxie/Flickr)

Breakfast Wraps(11 of13)

MAKE IT: Take hard boiled eggs and add them to a tortilla wrap with avocado and any greens (like kale, arugula or lettuce). WHY THIS EXPERT LOVES IT: This is a great option for meal planning, Osinga says. Cook up the eggs on Sunday and you have yourself breakfast wraps for the next few days. (credit:Shutterstock / Melica)

Steel Cut Oats(12 of13)

MAKE IT: There really is no need to spend an hour cooking steel cut oats in the morning – cook them overnight with apples and a cinnamon stick in a slow cooker. Top if off with other favourites like almonds, berries, hemp seeds and Greek yogurt for added protein. WHY THIS EXPERT LOVES IT: Steel cut oats are the least processed oats, Osinga says. (credit:rpavich/Flickr)

Protein Eggsadilla(13 of13)

MAKE IT: Scramble two eggs and place them on top of a whole wheat tortilla. Sprinkle some cheese and add one tablespoon of homemade salsa.WHY THIS EXPERT LOVES IT: Full of protein and healthy fats, this breakfast is another great option on the go. (credit:kabVisio)

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